This festive season, keep in mind that a nutritious diet is not only about what’s in your plate however what you feed your thoughts
This festive season, keep in mind that a nutritious diet is not only about what’s in your plate however what you feed your thoughts
After overindulgence on festive meals, happening a food regimen is without doubt one of the hottest new 12 months resolutions. But we hardly ever give a second thought to our media food regimen.
I do know from my analysis into media literacy and from founding the Information Literacy Lab that what you eat along with your thoughts is simply as necessary as what your physique consumes. The media you soak up impacts your ideas, feelings and in the end your high quality of life.
With that in thoughts, listed below are 10 easy methods for a media food regimen that fuels your mind, boosts your temper and helps you take pleasure in that means and connection this Christmas.
“Hope is vital to human flourishing, but lacking from the information” – Amanda Ripley, US journalist and creator.
Your mind has a built-in negativity bias, making it naturally give attention to threats and issues. Media producers exploit this by prioritising damaging tales that simply seize your consideration. Not solely does this present us with a distorted image of how society is, however it might probably additionally result in anxiousness and overwhelm. Take consolation in the truth that you’ll be able to retrain your mind. By deliberately searching for constructive, solution-focused content material, you not solely get a extra correct image of the world, however you rewire your thoughts for hope and chance.
Picture: Floor
“If you happen to don’t schedule your time, another person will.” – Nir Eyal, creator, who’s finest recognized for his e-book, Hooked.
Many people attain for our gadgets out of behavior, triggered by inner cues like boredom or exterior triggers akin to notifications. However what for those who deliberate how and when to interact with media, as a substitute of reacting to it? By scheduling intentional display screen time, you create boundaries that make it easier to keep in command of your media food regimen, and cease you mindlessly media-snacking.
Picture: Rodion Kutsaiev
“Each motion you are taking is a vote for the particular person you want to develop into.” – James Clear, creator of Atomic Habits.
It may be helpful to consider it like this: media consumption ought to broaden your potential, not shrink it. Observe inspiring creators, thought leaders and academic channels that gas your development and unlock your potential. It is very important strive to decide on media that helps you develop into higher, not bitter.
Picture: Majestic Lukas
“The smartphone is the modern-day hypodermic needle, delivering digital dopamine” – Dr Anna Lembke, creator of Dopamine Nation: Discovering Stability within the Age of Indulgence.
Options like autoplay, infinite scroll and push notifications are designed to hack your consideration and your mind’s dopamine system. They create a reward loop in your mind, reinforcing the behavior to maintain checking your telephone. Disable these options to restore your mind’s steadiness, enhance focus and scale back impulsive scrolling.
Picture: Lacie Slezak
Social media’s curated content material is designed to seize your consideration – however it might probably additionally set off dangerous comparisons, growing anxiousness and decreasing shallowness. Strategically unfollow any account that triggers comparability, stress or negativity and deliberately observe creators who encourage development, positivity and studying. This helps you create an internet atmosphere that helps your objectives and psychological well being.
Picture: Timi David
By deliberately searching for constructive, solution-focused content material, you rewire your thoughts for hope and chance
This festive season, give your thoughts the present of relaxation. Gazing screens earlier than mattress disrupts your mind’s sleep cycle by suppressing melatonin, delaying sleep by as a lot as an hour and a half and shifting your circadian rhythm by as much as three hours. This will go away you feeling mentally drained and emotionally fragile. Set a digital curfew 60 minutes earlier than mattress and use this time for low stimulation media like studying, gratitude journaling or meditation: actions that calm your thoughts and increase emotional resilience.
Picture: Giorgio Trovato
“The happiness of your life is dependent upon the standard of your ideas” – Marcus Aurelius, Roman emperor and Stoic thinker.
Simply as the standard of your meals impacts the standard of your well being, the standard of your data shapes your psychological well being. Persistently expose your thoughts to empowering and galvanizing content material – whether or not it’s guided meditations, motivational podcasts or mindfulness practices. Apps akin to Headspace and Mindvalley assist to situation your mind towards positivity, resilience and emotional steadiness.
Picture: Madison Lavern
Media isn’t simply TV or social media – music is without doubt one of the most highly effective types of media and generally is a nice ally for processing feelings, boosting your temper and lowering stress. This Christmas, use music to set the emotional tone for you and your company. And contemplate having your personal non-public playlist prepared for when it is advisable to unwind on the finish of all of it.
Picture: Eric Nopanen
The common grownup consumes 4 hours of media every day – on prime of the seven plus hours many professionals spend in entrance of screens at work. That’s greater than 11 hours a day of knowledge enter. However your mind isn’t designed for fixed stimulation. Similar to if you eat an excessive amount of and it causes a type of bodily discomfort, if you eat an excessive amount of content material – course of an excessive amount of data – it creates a type of psychological discomfort, resulting in results in psychological fatigue, impaired decision-making and emotional dysregulation. So, give your mind a break.
Which brings me to my final tip …
Picture: Drew Coffman
“Bodily boundaries round know-how invite deeper emotional connection” – Dr Jenn Hardy, household therapist.
This Christmas season, let your presence be your best present to your family members. Create tech-free zones in your house – for instance, the eating desk or front room – and permit real dialog to bloom. This centered and attentive time collectively can construct stronger bonds, deepen emotional connection and create lasting recollections.
Picture: Juliane Liebermann
So, as you progress nearer to Christmas, keep in mind that it’s not nearly what you place in your plate, it’s about what you feed your thoughts. A purposefully designed media food regimen can shield your peace, empower your mindset, and improve your pleasure. And these small shifts will ripple into the brand new 12 months, setting the inspiration for a extra intentional, empowered and fulfilling life.
Foremost picture: sanjeri
Jodie Jackson is an professional on media literacy and founding father of the Information Literacy Lab. She can be the creator of books, together with You Are What You Learn: why altering your media food regimen can change the world
Put hope of their fingers
“This was one in all my finest presents ever this Christmas. Such a surge of hope if you see it” – Package, Constructive Information present recipient.
Uplifting journalism, fantastically designed, sustainably printed and distraction-free. Every present subscription contains 4 optimism-filled points all through 2025, plus a present certificates and a free copy of the present concern to offer at Christmas.
Put hope of their fingers
Uplifting journalism, fantastically designed, sustainably printed and distraction-free. Every Christmas present subscription contains Constructive Information journal all through 2025 (4 points), a digital present certificates and entry to the digital version.
